Jump Jump
25x Handstand Push-Ups /20/15/10/5
50x Box Jumps /40/30/20/10
25x Handstand Push-Ups /20/15/10/5
50x Box Jumps /40/30/20/10
12min AMRAP
3x Pull-Ups
2x Chest to Bar Pull-Ups
1x Muscle-Ups
Shuttle Run 6x8m
1x Muscle Clean
1x Power Clean
1x Squat Clean
1x Jerk
Rest
1x Power Clean
1x Squat Clean
1x Jerk
Rest
1x Squat Clean
1x Jerk
3 Runden
25x Toes to Bar
25x Deadlifts with 100kg / 75kg
25x Burpees
12min AMRAP
10x Thrusters
10x Pull-Ups
Weightlifting
5x Snatches
4x Snatches
3x Snatches
2x Snatches
1x Snatches
WOD
30sec on 30sec off
Max Power Snatches @ 50%
6 Rounds
5x Overhead Squats
5x Overhead Squats
5x Overhead Squats
3x Front Squats
3x Front Squats
3x Front Squats
1x Back squats
1x Back squats
1x Back squats
btw sets 5 strict m-up
Weihnachten
Samstag 24.12. Open Gym 09:00 bis 11:00 Uhr
Sonntag 25.12. geschlossen
Montag 26.12. Special WOD 09:00 – 11:30 Uhr
Neujahr
Samstag 31.12.22 Open Gym 09:00 bis 11:00 Uhr
Sonntag 01.01.23 geschlossen
Montag 02.01.23 normale Öffnungszeiten
3 Rounds
30x Wall Balls with 9kg / 6kg
30x Sumo Deadlift High Pulls with 35kg / 25kg
30x Box Jumps for 51cm
30x Push Presses with 35kg / 25kg
Row for 30kcal / 24kcal
30x Push-Ups
10x Back squats BW
3 Rounds of:
3x Front Squats
3x Jerk
2min of Rest each Round
3 Rounds of:
2x Front Squats
2x Jerk
2min of Rest each Round
3 Rounds of:
1x Front Squats
1x Jerk
2min of Rest each Round